3200m time prediction workout?

High School Running High School Training

8 years ago 05/12/2015 10:16pm EDT

I've been planning for a couple months now to run under 10:20 if everything goes perfect at my sectional meet. This season has been decent so far, but I think if I run a great race I could definitely be under 10:30

Here's the workout I have planned to indicate whether or not I am capable of sub 10:30.

1.25 mile warm up, followed by 4x100m strides

*in spikes* 2000m @ 5:10 pace, goal of running even for every 400.

1.25 mile cooldown

I would do this to simulate the 3200, but I will do the workout completely on my own, so I will feel the abandoned feeling that you can get from the 3200 in the middle stages of the race. I believe this is a good indicator workout because it is faster than goal pace, on my own, in practice, and I won't have adrenaline or a taper.

Let me know what you think of the workout, and if you were to make any changes, what they would be... Thanks!

8 years ago 05/12/2015 10:59pm EDT

re: TDodd22

shouldn't your coach be deciding your workouts?

2k at 5:10 pace will be a race effort for you, or very close. too hard for a workout.

8 years ago 05/13/2015 11:04am EDT

re: reed

I know so much more than my coaches, you don't understand.. They think a 2 mile run for a longish road run is long. I run 30-40 MPW so that obviously isn't gonna do much for me.

I know it is a race effort, that is the point of the workout, to simulate a race. I'm wondering if it will be accurate?

8 years ago 05/13/2015 12:30pm EDT

re: TDodd22

my rule of thumb is if I can do race pace intervals, for slightly more than the race distance, and have it feel easy.

So maybe 4x1k at exactly goal pace. All of those should feel like the middle of a 3200 and not the end of a 3200. You want relatively short recoveries, but what's more important is that in the last 200m of every 1000m you are comfortable.

8 years ago 05/13/2015 12:37pm EDT

re: TDodd22

1) I assume you are a boy.

2) What is your PR?

3) What grade?

Can't give quality answer until I know #2 and #3 and that #1 is verified.

8 years ago 05/13/2015 10:59pm EDT

re: Flagpole

1.) yep

2.) I ran a 10:44 a couple weeks ago, but I know that under the right conditions and the right taper I can run sub 10:30. I ran 10:44 off of a 5:27 first mile and a meet the day before that meet.

3.) 10th grade

8 years ago 05/14/2015 3:57pm EDT

re: TDodd22

You said in previous posts that your Mile PR was 4:59. That is EXTREMELY slow for an under 10:30. Either you are bluffing or you have magical distance capabilities or I completely live under a rock and have no idea what the time range for the two is. My friend runs 4:47, and a 10:53... I have other friends that run in that range.

Someone please tell me I live under a rock with weird people.

8 years ago 05/14/2015 8:15pm EDT

re: Ok man

You live under a rock with weird people. I run 4:46 and 10:19 (and the 10:19 was basically a joke... I ran even 79-80s and then dropped a 66 last lap).

8 years ago 05/14/2015 9:47pm EDT

re: CreamyCrisp

Definetly agree with that; look at

http://www.hillrunner.com/calculators/raceconversion.php

and convert 4:59 mile to 3.2k; it says it's equivalent to a 10:23 3.2k.

From my experience these types of calculators undershoot with longer distances but its definetly nowhere near unfathomable to run 4:59 and sub 10-30, especially because he seems to be a more endurance guy.

8 years ago 05/14/2015 10:17pm EDT

re: Ok man

Sorry dude but your friend sucks at the 3200, his time is about 40-50 seconds slower than it should be. I also said that I ran the 4:59 the same day I ran the 3200, which the 3200 came first, if you don't believe I ran 4:59, I have the video on youtube you can watch.

8 years ago 05/14/2015 10:25pm EDT

re: TDodd22

My 3200 pr is 10:01 but i have only ran a 4:56 1600 anything is possible

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